​As some of you may know, I recently held a class on healing with fermented foods at RestorMedicine in San Diego. Teaching about cultured foods and beverages reminded me how beneficial these foods can be (and how easy they are to make). In light of this, I wanted to share some of the amazing benefits of fermented foods with you, and at the same time, bust some myths.

FANTASTIC FERMENTED FOODS

Recent research has revealed that we are more bacteria than we are human: bacterial cells outnumber human cells by a factor of 10 to 1[1]. The vast array of bacteria that exists inside us and on us has come to be known as the microbiome. We are coming to understand scientifically that a balanced microbiome regulates the immune system, metabolism, sustains the GI tract, supports mood and brain function, produces important vitamins and nutrients, and helps us to maintain a healthy weight [2].

Fermented foods are cultured by a process known as lacto-fermentation: the process by which a bacteria converts carbohydrates into lactic acid and yeast coverts sugar into alcohol. Fermentation has been used for thousands of years as method of food preservation. It is a pleasant coincidence that fermentation also enhances the nutrient content of food through the action of bacteria which make the minerals in cultured foods more available and also produce vitamins and enzymes beneficial for digestion. Because the beneficial bacteria present predigests fermented foods, individuals who are lactose-intolerant may be able to consume yogurt and kefir, and making cabbage into sauerkraut or kimchi increases glucosinolate compounds believed to fight cancer[3].

Although fermented foods have become more commercially available, many fermented foods you buy in the supermarket have been pasteurized at high heat, killing any friendly bacteria. Fortunately, making your own fermented foods at home is easy and safe.

HEALTH BENEFITS OF FERMENTED FOODS

﻿FERMENTED FOODS ACIDIFY THE DIGESTIVE TRACT

Healthy bacteria prefer an acidic environment. In this way, fermented foods encourage the colonization of beneficial bacteria as part of the fermentation process and further help beneficial bacteria to flourish in the digestive tract itself.

FERMENTED FOODS INCREASE THE BIOAVAILABILITY OF IRON

A 2015 study published in the European Journal of Nutrition found that lactofermented vegetables have an increase in a form of iron (Fe3+) which is more favorable for iron absorption [5].

FERMENTED FOODS DECREASE "PATHOBIONTS"

Pathobionts is a new term that describes bacteria of our guts that have disease-causing potential. Consumption of fermented milk products has been shown to decrease pathobionts such as Clostridium species[6].

While the mechanism for this is not yet exactly clear, it appears that beneficial bacteria have these effects both by regulating the immune system—much of which is housed in the gut—and crowding out pathogenic bacteria.

BENEFICIAL BACTERIA HAVE BEEN SHOWN TO DECREASE ALLERGIC DISEASE IN INFANTS[8]

It is thought that environmental factors and dysbiosis play a large role in why kids are so susceptible to allergic disease. Probiotics have been shown to tip the scale away from inflammation and thus away from allergic disease[9].

PROBIOTICS ENHANCE IMMUNE SYSTEM FUNCTION[10]

It is suggested that probiotics stimulate our immune system by activating white blood cells and releasing cytokines. While again, the exact mechanisms are still being worked out, a 2013 study published in the Journal of Science and Medicine in Sport found that athletes had about 40% fewer colds and GI infections when they took a probiotic as compared to when they took a placebo[11].

FERMENTED FOODS MUST BE CANNED TO BE SAFE

FERMENTED VEGETABLES MUST BE REFRIDGERATED

Fermentation is a form of food preservation. While foods ferment best in a cool environment, cultured foods do not need to be refrigerated to be safe.

STARTER CULTURE IS REQUIRED

Adding salt to vegetables keeps them free of harmful bacteria until natural bacteria multiply enough to keep bad bacteria out. Starter culture can be used to give the good bacteria a boost, but it is not necessary.

For those interested in trying their hand with fermented foods at home, I will be sharing recipes for DIY fermented vegetables, kefir and kombucha in the coming weeks. Check back often for new ideas and feel free to share your questions, favorite recipes and ideas!

Leave a Reply.

Author

Dr. Elizabeth Winter practices integrative and functional medicine in San Diego, CA and sees patients from a distance via Skype. For more information about her and her practice philosophy visit About Dr. Winter.

Location

What Our Clients Are Saying

"Dr. Winter is knowledgable, compassionate and innovative. Both my 7 year old son and I were struggling with our own unique health problems. Dr. Winter got the bottom of the symptoms we each were experiencing and treated us using natural therapies. It has been amazing to watch the transformation in my son, particularly. Dr. Winter is adept at working with people of all ages and because of her guidance, I can truly say my family is healthy for the first time in a long while. -Colleen H.